WOD
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iCFTS "THE WHITEBOARD"

Chiusura estiva dal 28.7 al 4.9.2017

summer vacation from July 28 thru September 4

Ci rivediamo a settembre!

See you in September!

WOD Maggio 2016

Friday 160513

Baseline: ROM drills and general wu

Work capacity: For time:

5-10-15-20-25 Reps of:

– Sumo Deadlift High Pull @ 44/30kg

– Lateral Jumps Over Barbell

-       15m Handstand Walk

Scale movements and load as needed.

Saturday 160514

Baseline: ROM drills and general Warm up

Work Capacity: 3 rounds for time:

 

 

30 Jumping Jacks

5 Push-ups

25 High Knees

10 Sit-ups

7 Squats

5 Push-ups

10 Sit-ups

5 Push-ups

7 Squats

30 Jumping Jacks

1 Min Wall sit

5 Push-ups

25 High knees

 

Monday 160516

Baseline: ROM drills

Strength/Skill: Clean & Jerk – 15 minutes practice.

Work capacity: AMRAP in 20 minutes of:

8 DB Squat Cleans @ 24/12kg

10 Clapping Push-ups

12 Box Jumps 60/40cm

 

 

 

Tuesday 160517

Baseline: ROM drills

Strength: Bench press – 3-3-3-3

Work capacity: EMOM for 20 minutes, alternating:

3 Snatch Grip Deadlift (use 90% of your best 1RM)

1 Hang Squat Snatch (use 90% of your best 1RM)

 

 

 

Wednesday 160512

Baseline: ROM drills

Strength: Back Squat – 3-3-3-3

Work capacity: 4 Rounds of:

45 sec Row for calories

15 sec rest

45 sec Walking Lunge

15 sec rest

45 sec Ring hold

15 sec rest

 

 

 

Thursday 160519

Baseline: ROM drills

Strength: Weighted Pull-ups 3-3-3-3

Work capacity: 5 Rounds for Time:

– 60 Double Under (100 SU)

      20 Knees to Elbows

Time cap: 12 minutes

 

 

 

Friday 160520

Work Capacity: For time :

15-12-9

Deadlift @ 100/80kg

Box Jumps @ 60/40cm

5mins rest

3 Rounds :

400m x Run

15 Thrusters @ 40/30kg

5mins rest

1000m x Row

50 Mountain Climbers

40 x push press 30/20kg

30 x Chest-to-Bar pull ups

20 x Alternating Pistols

 

 

 

SATURDAY 160521

Work capacity:

 

 

1.     EMOM for 8 minutes of:

5 Wall Ball + 5 Burpees

2 minutes rest

2.     10 Rounds of:

15 sec of KB Swings ( 10 reps minimum) @ 24/16 kg

30 sec rest

2 minutes rest

3.     EMOM for 8 minutes of:

30 Air Squats (even minutes)

20 Push-ups (odd minutes)

2 minutes rest

4.     10 rounds of:

30 sec of One-leg Jump (one foot on the box)

15 sec rest

30 sec AbMat Sit-ups

15 sec rest

 

Monday 160523

Baseline: ROM drills

Strength: Front Squat – 3-3-3-3

Work capacity: 3 Rounds for time:

– 40/30 Calorie Row

– 20 Ring Dips

– 10 Parallete Pass-Throughs

Rest 1 min

 

 

 

Tuesday 160524

Baseline: ROM drills

Strength/Skill development: Bar Muscle ups/Handstand Push-ups

Work capacity: For time:

– 2 Bar Muscle-ups

– 4 Squat Cleans @ 90/60kg

– 8 Strict HSPU

– 16 KB Swings @ 32kg/24kg

– 32 Pull-ups

– 16 KB Swings @ 32kg/24kg

– 8 Strict HSPU

– 4 Squat Cleans @ 90/60kg

-  2 Bar Muscle-ups

 

 

 

Thursday 160526

Baseline: ROM drills

Strength: Power Clean – 3-3-3-3

Work capacity: 12-9-6 Reps for time:

– 400m Run/row (just once per round)

– Muscle-ups

– DB To Shoulder (Heavy)

 

 

 

Friday 160527

Baseline: ROM drills

Strength: Deadlift – 3-3-3-3

Work capacity:  Barbell Complex

5 rounds for time @ 40/30kg

6 reps for each of the 6 following movements:

Deadlift

Row

Squat Clean

Front Squat

Push Press

Back Squat

 

 

 

iCFTS THE WHITEBOARD

 

Saturday 160528

 

Work capacity: “My Dear Ball”

For time:

50 Medicine Ball Clean

50 Med Ball Sit-ups

50 Wall Ball

50 Med Ball Box Step-ups

50 Medicine Ball Cleans into Wall Ball

50 Med Ball Lunges

50 Med Bal Push-ups

50 Burpees on Med Ball

Enjoy your Ball!

 

 

 

iCFTS THE WHITEBOARD

 

 

Monday 160530

 

Baseline: ROM drills

Strength: Front Squat – 3-3-2-2-1

Work capacity: E2M for 5 Sets:

– 200m Sprint

Rest 5min

EMOM for 10 Sets:

– 100m Sprint

 

 

 

Tuesday 160531

 

Baseline: ROM drills

Strength/Skill development: Power Snatch – 3-3-2-2-1

Work capacity: E3M for 5 Rounds:

– 8 Power Snatches @ 185/135

– Max Rep Box Overs @ 60cm in remaining time